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Articles of Interest to Those New To Powerlifting,
As Well as Sport Veterans. |
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Questions and Answers for Novices
by L.J. Maile, Ph.D.
1. Can I change weight classes?
Yes, you can change weight classes after you enter a meet. If you refer to the IPF Technical Rules (www.powerlifting-ipf.com), you are allowed to make changes in wt. class up until 10 minutes before the start of your weigh in. You must declare the change to the referee in charge 10 minutes prior to the opening of the scales. HOWEVER, and this is an area where some referees lose sight of the best interests of the lifter, in practice, if you try to make weight and are unable to get under your weight limit, the referees may move you to the next class. This is commonly practiced at ALL IPF Championships, and is aimed at not penalizing an athlete who has prepared and traveled to the competition who just is unable to make weight.
2. What is the effect on my strength if I drop or gain weight?
In general, weight loss is associated with loss of strength. While there are some athletes competing who can manage their weight loss and regaining weight very well and NOT lose significant weight, many do significantly worse when they lose weight to make weight. There are formulas out there which project percent of strength sacrificed for every pound lost, but they don't take into account individual variation and changes in equipment. For example, if you lose so much weight that your gear doesn't fit right, even if you remain strong, you will lose pounds on your total due to decreased gear support.
If you gain weight, the opposite is true, generally. The heavier you get, to a point, the stronger you get. However, if you eat so much that you are ill, or gain until your equipment doesn't allow for proper technique, you are more likely to miss attempts due to problems with depth, getting the bar to touch your chest in the bench, and finding proper starting position in the deadlift. You should train close to the weight you plan to compete at for all of these reasons.
3. How much can I safely lose or gain prior to a meet?
Again, this varies depending on the experience of the lifter, but if you are losing or gaining more than 3% of your weight in the weeks prior to a meet, you are asking for trouble. Very likely, as a novice, you should not be overly concerned with body weight, and just lift at the weight you are. Concentrate on learning competition strategies, making attempts, and HAVING FUN.
4. Squatting. How deep is deep enough?
This question was best answered in the article Convincingly Deep by Wade Hanna, back in Powerlines #6. It can be found here: Convincigly Deep, Powerlines #6
Top 5 mistakes made by Novices:
5. Too serious attitude. Most of us get into lifting to test our strength, compete with others, and to be around a group of fun people. If you are nervous or stressed, you will have less fun and be less likely to continue. If you want to get stronger, rise through the ranks, and compete at higher and higher levels, don't take it to seriously when you start. Success will come if you are having a good time.
4. Rushing your attempts/ not waiting for the commands. Probably the biggest difference between training and lifting in a competition is that you have to lift according to commands: The "Squat" and "Rack" in the squat, the "Start" and "Rack" in the bench, and "Down" in the deadlift. Novice lifter often fail to wait for the commands and lose a lift that would be good otherwise by rushing.
3. Picking attempts that are good "gym lifts" but that you can't do according to the rules. Often, novice lifters make attempts, especially openers that are just TOO HEAVY. The common misconception is that if you can lift it in the gym, you can lift it in the meet. While this may be true of some experienced lifters (who train with perfect form), most new lifters have to leave some weight on the platform to make perfect lifts. Remember, you are learning how to complete the ENTIRE meet, not just make a few lifts. Bombing out isn't fun, and you lose the chance to perfect your form and strategy by doing 9 lifts in competition.
2. Too many warm-ups. Many inexperienced lifters (and some very experienced ones as well) do too many warm-ups. Warm-ups are for your joints to be sufficiently limber to complete the motion, your muscles to be warm enough and have enough circulation that you can lift without being injured, and for your equipment to be tested and stretched so that you can complete a lift. Too many sets and reps will exhaust your strength (remember, you have 9 lifts to do on the platform), and take away from the amount that you CAN do in the meet. You are not doing a workout here. Just making your body accustomed to the weight, and getting warm enough to compete.
1. Not understanding how a meet unfolds, or picking a coach who does. You can always tell which lifters are inexperienced or in their first meet. They are the ones who look lost and who are playing catch up on warm-ups, gear, opening attempts, etc. As a novice lifter, your primary job is to learn how to lift in a meet, to get as many attempts as you can, and to have fun. If you have to worry about what to do next, it takes away from the quality of your lifting and your experience. So, pick a coach who understands powerlifting rules and how meets unfold. If you don't have a coach available, talk to another lifter AND the meet promoter and let them know that you are a new lifter and need help. Almost every lifter will be willing to keep you informed as to when the lifting will start, how much time you have left, and where to turn in your attempts. Just ask.
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